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Workout at Home Without Weights

Workout at the Gym

It's hard to get a good workout when you don't have weights at home. We've got the solution! There are plenty of exercises you can do without weights, and they're going to help build muscle just as well as if you were using them. You will be able to do handstands, pushups, dips, lunges and more in this blog post. These exercises are perfect for those who want to work out at home or on vacation while still getting a great workout!

Make sure you warm up first with a few stretches, and then you can get to work.


Handstands are a great way to work out your shoulders and core, and can easily be done against a wall at home. Start by standing a few feet away from the wall, and then push up with your feet and lean your back up against it. Make sure you're at eye level with the ground! Lift your legs straight up until your body is almost vertical, using the wall to support your weight.

Remember to keep your elbows locked! After doing this a few times you'll feel more confident and be ready to work on your balance when you move slightly off the wall. Use a handstand block if you have weak wrists, and practice on a yoga mat or soft cushion if you are just beginning, just in case you fall.


There are so many variations for push ups that they can be done anywhere. You can do your traditional pushups with hands on the floor, or you could try a planche push up where one hand is propping up and the other in front of you to work on balance. Pushups are a great way to work out your chest muscles and triceps, and you can change the type of pushup to target specific areas more if you want to focus on a different muscle.


For tricep dips, start by balancing yourself fingers-to-fingers against two chairs at home. Slowly lower down until elbows are bent 90 degrees then slowly go back up again! These can be done with your feet on the ground, of if you are more advanced you can use the high backs of two chairs and lift your whole body off the grounds.


Squats can be done with your hands on the chair or a railing, and you can do them without weights if need be. You start by standing up straight then bending down as low as possible before coming back up to standing position again. Squats are great for working out many different muscle groups including quads, hamstrings, glutes and more!

Leg Lift

This one might seem a little silly but it is actually really beneficial for isolating the abs muscles in your stomach (aka abdominals). Leg lifts are the second best way of reaching your 6-pack goals, right behind a strict fasting regiment.

For this exercise all you have to do is lie flat on your back and lift both legs off of the floor at the same time while keeping toes pointed towards ceiling. This will work not only ab muscles but also leg muscles too!


Lunges are a really good exercise to work out your leg and glute muscles. You can do these at home without weights just by placing a chair or something similar behind you for balance if needed before stepping one foot forward, bending your knees to lower yourself down until the back knee is about an inch from the ground then come back up again and repeat on the opposite side


These exercises should give you enough to start your home training without weights right away. If you get bored of doing the same exercises, you can look up variations to keep it interesting and help you stay motivated.

Home workouts without weights don’t have to be boring or difficult! With a little creativity, you can find exercises that work your muscles and give you great results - all at home! Thanks to the team at Harris Fitness in Chiang Mai for helping us put together this list of body-weight exercises.

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